CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (Fitness EMOM X 8 1 Zombie Rope Climb + 3-5 Ring Rows Performance EMOM X 8 1 Rope Climb + 3 Pull Up Negatives Competition EMOM X 8 1 Rope Climb + 3 S PU) Focus: Control should be shown across sets. Athlete should...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat E2MOM x 5 3 Tempo BS Ascending 3131 ) Tempo is 3 descent 1 hold at bottom 3 ascent 1 hold at top WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 14 Alternating Dumbbell Lunges 12 AbMat Sit-Ups Rest 3:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push up (EMOM X 8) Fitness 6/6 KB Z Press Performance 1-3 Strict Handstand Push ups or 6/6 KB Z Press Competition 4-6 Strict Handstand Push Ups WOD Metcon (4 Rounds for time) Fitness E4MOM X 4 8 Cal Row 6 Russian Kettlebell Swings...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpees to a 6” Target 10 Russian Swings 30 Single Unders Performance AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Pull Ups 10 Russian Swings (53/35)...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (10x(1+1)) Build to a weight slightly heavier than you intend to use for the workout. WOD Metcon (Time) Fitness 5 Rounds for Time 200/150m Row 5 Power Snatches Performance 5 Rounds for Time 250/200m Row 5 Power Snatches (95/65) Compete 5 Rounds for...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Seated Single Arm DB Press (8×5/5, Stay lighter and alternate arms each rep. Use one DB.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Knees to Chest 8 Step Ups 8 DB Bench/Floor Press Performance AMRAP 12 AMRAP 12...Read More

CrossFit Mile Zero – CrossFit WOD Triple 2 (Time) Fitness 4 Rounds 400/350m Row 50 Single Unders 500m Run Performance 4 Rounds 500/400m Row 50 Double Unders 800m Run Compete 2000/1600m Row 200 Double Unders 2 Mile Run Goal: Under 30 Minutes Cap: 35 Minutes Quality over Quantity. Aim for 70-80% Effort throughout. Settle in...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(2+1), work just beyond the weight you plan to use for the workout.) WOD Metcon (Time) Fitness 1600/1400m Bike Then 10 Rounds for Time 3 Clean and Jerks 3 Up Downs Performance 1800/1600m Bike Then 10 Rounds for Time 3 Clean and Jerks (115/75) 3 Burpees...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, build to a heavy set of 3) Front Squat (7×3, build to a heavy set of 3.) Ring Rows (7×3, work through ring rows, false grip, and elevated feet progressions.) WOD Metcon (AMRAP – Reps) Fitness EMOM 15 1- 12 Sit Ups 2- 10 Landmine Squats...Read More